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healthy recipes

Jacob Teitelbaum, MD, presents, Plaquenil And Other Treatments for COVID 19.
Plaquenil is Hydroxychloroquine and has been in the news daily. Read this article
for a quick and easy understanding of how this drug can be extremely helpful for a
cost of approximately ten dollars, compared to other treatments that can cost over
a thousand dollars.

Athletic Recovery: Too Much Pain, No Gain, is the topic this month for Professor
Gene Bruno, MS, MHS. He discusses that prevention is superior to treatment.
And suggests that brutalizing your body is not the best prescription for a healthy
body.

Ann Louise Gittleman, PhD, CNS, brings us the next segment of Smart Recipes.
This month she offers us Smart Fat Soups. After checking out staples like Gazpacho
and Borscht; be sure to try the wonderful variations of Sweet and Zesty Carrot,
Thai Chicken, and Roasted Chestnut soups.

Gloria Gilbere, CDP, DAHom, PhD, brings us April Showers Bring May Flowers…
for your food that is! It’s an elegant and fun twist to use edible flowers to garnish
your food. The flowers many of us grow, are not just for beauty, but make a
welcome and healthy addition to our meals. Beware when choosing these colorful
delights that they have been grown organically or in your own garden with no
pesticides. Also, check to be sure the flowers you choose are not toxic.

This month Shawn Messonnier, DVM, finishes his series on Inflammatory Bowel
Disease In Pets. He discusses the use of Probiotics to help reduce symptoms
in your pets. Many pets will not eat yogurt, which is one of the simplest ways to
ingest probiotics. However, supplements are available from your veterinarian that
have proven successful in getting the organisms your pet needs, into their intestinal
tract.

This month we include a media review of the book Overdose, by Benjamin Perrin.
The book provides the reader with a look at the often, gut-wrenching world of
opioid overdose. Unfortunately, this problem may impact many of us directing or
indirectly at some point in our lifetime.

Thank you to our authors, readers, and advertisers for making TotalHealth Online possible.

I know it sounds like an odd combination but this incredibly simple salad of steamed beets, diced apples, purple grapes, mellow green onion, dressed with walnut vinaigrette, will definitely land on my dinner table again! Be sure to read the options, this salad is so versatile you can make it with your own signature.

Combine ingredients in a bowl and chill at least two hours or preferably overnight. Season with salt to taste.

Options

After refrigerating to blend flavors, you can toss with arugula or baby spinach.

Toss with goat cheese chevre or other crumbled cheese.

You can add very small pieces of orange or pink grapefruit.

To add protein, cook quinoa, cool and toss.

Pine nuts are a delicious substitute/choice to replace walnuts.

Health Benefits of Beets

Beetroots, commonly known as beets, are a popular root vegetable used in many cuisines around the world. They come in both the red and golden varieties.

Beets are packed with essential vitamins, minerals and plant compounds, some of which have medicinal properties backed by science. What's more, they're delicious and easy to add to your diet.

Beets boast an impressive nutritional profile—listed below.

They're low in calories, yet high in valuable vitamins and minerals. In fact, they contain a bit of almost all the vitamins and minerals you need.

They are credited in natural medicine for assisting to detoxify, especially the liver.

Beets also contain inorganic nitrates and pigments, both of which are plant compounds that contain various health benefits.

Studies show that beets can significantly lower blood pressure over a period of only a few hours. The benefits recorded are greater for the systolic blood pressure rather than the diastolic.

Several studies suggest that dietary nitrates, like beets, help enhance athletic performance. Nitrates appear to affect physical performance by improving the efficiency of mitochondria—responsible for producing energy in your cells.

Beets contain pigments called betalains, which potentially possess a number of anti-inflammatory properties.

Beetroot juice or extract have shown to reduce kidney inflammation when tested on rats injected with toxic chemicals.

One cup of beetroot contains 3.4 grams of fiber. Fiber bypasses digestion and heads down to the colon, where it either feeds the friendly gut bacteria or adds bulk to the stool.

The nitrates in beets may improve mental and cognitive function by promoting dilation of blood vessels and therefore increasing blood flow to the brain.

The antioxidant content and anti-inflammatory nature of beets have led to an interest in its ability to prevent cancer. In animal studies, it showed reduction and growth of

prostate and breast cancer cells.

Here is an overview of the nutrients found in a 3.5 ounce (100 gram) serving of cooked beetroot:

Calories: 44
Protein: 1.7 grams
Fat: 0.2 grams
Fiber: 2 grams
Vitamin C: 6% of the RDI
Folate: 20% of the RDI
Vitamin B6: 3% of the RDI
Magnesium: 6% of the RDI
Potassium: 9% of the RDI
Phosphorous: 4% of the RDI
Manganese: 16% of the RDI
Iron: 4% of the RDI

Beets also contain inorganic nitrates and pigments, both of which are plant compounds that have a number of health benefits.

Charles K. Bens, PhD, gives us a simple brain health survey to take in his article, Rebuild Your Brain With Super Nutrients. If you have difficulty sleeping, staying focused, and are forgetting things, you will want to read what these super nutrients can do for you or someone you know.

Ann Louise Gittleman, PhD, CNS, brings us the next segment of Smart Recipes. This month she provides us dinner and snack recipes. The Walnut Crisps are the perfect snack to compliment everything from mid-afternoon munchies, to an office party treat. Try them with your favorite dips.

Carmen V. Russoniello, PhD., LPC, LRT/CTRS, BCB, BCN, Professor and Director, Center for Applied Psychophysiology, East Carolina University, provides us with a report on how a company can assess employees stress levels. Assessments and there results can show you how to improve the company’s bottom line and employees’ performance. Listed are definitions for what a body health report includes.

Herb-Infused Roasted Radishes? Gloria Gilbère, CDP, DAHom, PhD, shows us a new way to enjoy this summer vegetable. You’ll want to try these instead of potatoes at your next dinner party. They are a healthy veggie with the anti-inflammatory advantage.

This month Shawn Messonnier, DVM, brings us part 2 in his series on Inflammatory Bowel Disease In Pets. He provides natural recipes for dogs and cats that can help curb their numerous symptoms.

Thank you to our authors, readers and advertisers for making TotalHealth Online possible.

Wishing you a Happy February and Happy Valentine’s Day from all of us at TotalHealth.

Often, I'm asked what can be used in recipes that cut fat and sugar yet maintains moistness, sweetness and flavor as with the original ingredients. In our Health Sciences & Research kitchen we've been experimenting with healthy options and the following is what we've discovered are the best options and many of our taste testers couldn't even tell we used substitutes.

Since our Research Center is now located in the high Andes of Ecuador, the challenge in baking is that nothing comes out like the recipe because adjustments have to be made for the 8,000-feet elevation—everything takes longer to cook or it cooks but comes out extremely dry and hard.

A gourmet cook I am, a baker I am not—it's taken adjustments and patience but the end results have been well worth it! Therefore, if you live at high altitude, don't get discouraged simply add more moisture as listed below and allow for longer cooking times. These substitute suggestions are all Gluten—and Nightshade-FREE.

White (yellowish) or Orange Sweet Potatoes Loaded with potassium...AND...if you include the skin they're full of fiber too. They're rich in healthy carbs, which are a main source of energy, especially during physical exercise, as we age, and for those with chronic immune disorders.

Substitute: For a dessert recipe, choose mashed sweet potatoes made with a little fat-free milk or milk alternative (almond, coconut). In cake and quick bread recipes, use half a cup of cooled mashed sweet potatoes in place of a quarter-cup flour plus a quarter-cup milk, or milk alternative, and/or butter. Bake sweet potatoes and puree (with or without skins) in a food processor and make a thick paste—an excellent fat and sugar replacement in baking. Use this puree, about half a cup cooled to replace quarter-cup sugar and quarter-cup fat (butter, shortening, lard or oil). If using orange sweet potatoes, you may need to bake a couple minutes longer to allow for liquid evaporation. The result: MOIST, MOIST, MOIST.

Carrots A great source of beta carotene—a type of vitamin A important for maintaining good vision and healthy immune responses.

Substitute: Finely grate raw carrots (I use my small food processor) and stir them into any batter including for cookies, quick breads, muffins, brownies and cakes. Works best in recipes that require minimum of 30 minutes baking time to allow carrots to soften. Start with a half a cup shredded carrots and if you like the consistency you can use more next time for added texture. NOTE: For recipes that are no-bake, you can still substitute but steam shredded carrots until very soft, cool, mash and add to batter.

Spinach Spinach provides hefty amounts of health-enhancing plant nutrients such as alpha lipoic acid, folate and iron—known to improve insulin sensitivity in people with Type 2 diabetes. Substitute: Whenever you want a lovely green color in your dessert (like the mint chocolate fudge bark, or spinach roulade pictured), add spinach. Include up to half cup of fresh baby spinach. For a super-charged smoothie, add spinach and a bit of peppermint leaves or dash of extract and your vanilla smoothie has that fresh green color and taste full of nutrients.

Pumpkin and/or Squash Pumpkin, in particular, whether canned puree or freshly baked, is an amazing source of vitamin A. This orange gourd is credited by researchers and scientists for its vast array of health benefits including anti-inflammatory, anti-carcinogenic and anti-diabetic properties.

Substitute: To cut "bad" fats and calories in cookies, cakes, brownies or quick breads, use a quarter-cup of pumpkin puree in place of a quarter-cup butter or shortening.

Zucchini If you, like me, are concerned about your eye health, zucchinis are one produce you'll definitely want to include as much as possible in your diet. Zucchini contains good amounts of carotenoids lutein and zeaxanthine, which play an important role in reducing age-related macular degeneration and other eye disorders.

Substitute: Coarsely grate raw zucchini, then squeeze out as much liquid as you can. Add the zucchini into any batter, especially quick breads, muffins and brownies where moisture is necessary. Begin slowly with half a cup. Again, if it works well and maintains its moisture in your recipe then adjust for more or less the next time.

Corn Some of the health-enhancing benefits of corn may surprise you because it's had such a bad rap because of GMO varieties. The fiber in corn is believed to act as a probiotic, meaning it can potentially boost the beneficial bacteria in your gut—just insure the corn is organic.

Substitute: Especially in desserts, corn goes well with any berry flavor. When making a berry-filled dessert such as in strawberry shortcake (or try making it as trifles), blueberry muffins or raspberry crepes—add a half-cup either fresh or thawed frozen corn into the batter. If you're a real foodie like I am, pan-char the corn first to caramelize and further sweeten the kernels—the taste is amazing. If you do the caramelizing, you can avoid one to two tablespoons of sugar in the recipe. To create a smoother texture, I blend the corn in a food processor after caramelizing then add; experiment to see which method works best for your particular recipes.

Beets If you're looking for a powerhouse of nutrients, you can't beat beets. They're high in digestion-promoting fiber and loaded with immune-boosting vitamin C. They're also credited in helping those with low blood pressure as well as to fight inflammation…AND…they do wonders for liver health.

Substitute: I use beets in so many dishes to replace nightshades, for instance. They transform a light-toned recipe like New York-style cheesecake into an appetizing reddish-pink tone. Add the liquid ingredients of your cake or cheesecake recipe to a blender or food processor along with half a cup of cooled, well-cooked diced beets and puree until velvety smooth. If you have inflammation and are avoiding nightshades, you can find my award-winning recipe for Mock Tomato Sauce on my website at www.gloriagilbere.com under recipe tab.

Cauliflower One of the vegetables in the cruciferous family, cauliflower contains glucosinolates—credited to help prevent cancer. It's high in vitamin C, which additionally reduces inflammation and boosts immunity.

Substitute: To cut "bad" fats in a recipe as in frosting, steam chopped cauliflower, drain well and puree in food processor until it reaches a velvety-smooth texture. Use in place of either butter or shortening and the milk or cream in frosting. You can blend a spoonful of puree one at a time into powdered sugar until it reaches a thick, desirable consistency. If you're completely avoiding sugar, try what I use which is powered Lakanto, available directly from the manufacturer or retailers online. It's my go-to substitute for sugar of any type; white, brown or powdered. No calories or carbs and doesn't affect blood sugar or feed yeast.

My recipes are created and tested in my institute kitchens both
in the U.S. and our new teaching/health sciences/research
facility high in the Andes of Ecuador, S.A. Our commitment to
you continues to bring you the best natural health recipes while
insuring they are packed with nutrition AND the ability to assist
overall detoxification—the essence of Wholistic Rejuvenation.

This new series provides not only healthy recipes but also the health benefits of each ingredient.

Dr. Gloria's New “Potatoes”—AND—They're NOT a Nightshade!

Spending time in Ecuador I've come to appreciate SO much
that we in the U.S. take for granted. One specific food I miss is
white sweet potatoes because they are not grown here, YET, but
rather they grow several varieties of sweet potatoes that in the
U.S. we often refer to as yams.

I have a new favorite I've discovered that taste to me just
like sautéed hash browns (cubed or shredded) and they're
delicious, healthy, and so satisfying...especially when we're
avoiding the genre of nightshade foods that we know ignite
inflammation.

The following is a real treat and you can find green plantains
in the U.S. as they are being discovered by Americans who have
traveled to South America and other cultures where they are a
diet staple.

Majado Verde (mashed green plantains)

The basics of this dish are green plantains cut in small cubes or
shredded like hash brown potatoes. It includes onions, garlic,
rosemary and thyme and can be topped with delicious additions
listed below or your choice of herbs:

Ingredients

3–green plantains, peeled and cut in rounds or shredded (each plantain can be cut into 3–4 pieces)

1–2 tbsp. butter or coconut oil

1 white onion, diced

1 small red onion, diced

4 garlic cloves, crushed

1/4 tsp. finely chopped/crushed thyme

1/4 tsp. finely chopped/crushed rosemary

Salt and pepper to taste

Instructions

Peel* and boil the plantains for 30 minutes or until soft but not mushy.

Mash the plantains using a fork or potato masher— the consistency should have some small chunks, if it's too

smooth it will stick together.

Sauté the diced onion, crushed garlic, salt and pepper on medium, to medium high heat. Cook until the onions are soft and translucent, about 7–10 minutes.

Add the mashed plantains, rosemary and thyme to the sauté mixture and cook for 10–12 minutes, stirring occasionally.

NOTE: This recipe is a substitute for potatoes and is used
as a side-dish. That said, I often make it a main course with
everything I've mentioned piled on top, delicioso! I also often
add a scrambled egg into the plantain mixture after I mash them
as described in step four, rather than to serve with a separate
fried egg. If you decide to add more greens, some finely chopped
spinach can be added while sautéing the mixture in step four.

* When you get your plantain home, the first steps in preparing
them are as follows:

Wash plantains

Use a paring knife to cut off both the stem and tip

Slice into the skin of the plantain lengthwise at the ridges (be careful not to cut too deep)

Remove strips of skin using the knife, like peeling a carrot

Slice off any remaining peel attached to the pulp

From there you can dice, chop, shred or use the plantain whole

Green Plantains—known as the brain-boosting and immune-building fruit

The first lesson in using plantains is to NOT confuse them with
bananas, albeit they are close relatives. Both varieties have
proven in studies to offer the above-mentioned health benefits
in addition to help regulate the digestive processes and are a
dense potassium-rich food. Countries like Africa, Ecuador, Peru
and Colombia grow and use plantains because of their delicious
flavor and for their jam-packed health benefits. Plantains are
starchier, yet contain less sugar than bananas, and are much
more versatile for cooking. In Ecuador, high in the Andes
mountains (8,000 ft.) where my research is based, specifically,
the growing season for plantains is year-around because of its
eternal spring climate that averages 72 degrees. Plantain is a
great nutrient-rich fruit that provides an abundance of vitamins
and minerals and is an excellent substitute for rice or potatoes.

Nutritional Facts…One cup of raw plantain contains:

181 calories

47 grams carbohydrates

1.9 grams protein

0.5 grams fat

3.4 grams fiber

27.2 milligrams vitamin C (45 percent DV)

1,668 IU vitamin A (33 percent)

0.4 milligram vitamin B6 (22 percent)

739 milligrams potassium (21 percent)

55 milligrams magnesium (14 percent)

0.9 milligrams iron (5 percent)

Health Benefits of Plantains

Plantains are a solid source of carbohydrates with a low-fat
content, but they also provide several other health benefits as
well. Plus, they don't contain any significant levels of toxins.

Potassium
There are 913 milligrams of potassium in one cup of cooked,
mashed plantains. That accounts for about 20 percent of
your recommended daily amount of potassium, making
plantains one of the most potassium-rich foods on the planet.
Potassium is the third-most abundant mineral in the body,
but when depleted, low potassium can affect the function of
numerous organs and processes.

Potassium is an electrolyte and is therefore affected
greatly by the amount of sodium in the body. It plays a major
role in regulating blood pressure because it combats the
effects of sodium. Many Western diets include too much
sodium, which means we could all use more sources of
potassium. Snacking on plantains or adding them as a side
dish are delicious ways to reach your daily potassium goals
and help naturally remedy high blood pressure.

Potassium levels also affect skeletal and smooth muscle
contraction, which allows for regular digestive and muscular
function. It also helps regulate heart rhythm, and studies
show that people who consume diets with high potassium
levels tend to be at a lower risk of stroke, osteoporosis and
renal disease.

Help Regulate the Digestive System
Fiber has a profound effect on the digestive system and plays
a significant role in keeping it regular. One cup of plantains
provides almost a fifth of the fiber recommended daily, which
is roughly 25–30 grams. As a high-fiber food, plantains add
bulk to food intake–aiding digestion.

According to research from the University of Kentucky's
Department of Internal Medicine and Nutritional Sciences
Program, consuming plantains is a great way to relieve
constipation and provide relief from hemorrhoids and
digestive conditions like diverticulitis.

Fiber also makes you feel full, which can help with weight
control. Thus, increasing intake of dietary fiber can also help
enhance weight loss in obese individuals. Soluble fiber is also
known to help lower cholesterol and blood pressure, which
prevents heart disease as well as help stabilize blood sugar.

Reduce the Number of Harmful Free Radicals
Free radicals, which are made when your body breaks down
food or when you are exposed to other harmful elements like
tobacco smoke or radiation, play a part in aging, diseases
and cancer. Vitamin C is an antioxidant that fights free radical
damage.

A serving of plantains can provide over 35 percent of the
vitamin C needed per day, making it one of the best vitamin
C foods around. The body can't store vitamin C (excess is
released in urine) or produce it independently; so getting the
daily recommended amount is very important.

Vitamin C is one of the most powerful vitamins, as it has
a hand in growing and repairing tissues all over the body. It's
involved in forming a protein used in making skin, tendons,
ligaments and blood vessels, as well as maintaining cartilage,
bones and teeth.

Boost the Immune System
Looking to boost your immune system? Then plantains
are the perfect snack. They pack 36 percent of your daily
recommended amount of vitamin A. As another powerful
antioxidant, vitamin A provides several benefits to the body.
Along with vitamin C, it helps control your immune response,
which keeps illness at bay, and several important immune system responses rely on vitamin A to perform correctly.

Vitamin A also plays a large part in skin health and cell
growth, and a necessary element for wound healing. Cells
that overreact to certain foods are the root of food allergies
and ultimately cause inflammation. Vitamin A's antioxidant
properties can neutralize free radicals and help prevent
inflammation caused by overreacting cells. It also helps with
eye health and vision, especially in low light.

Promote Healthy Brain Function
Vitamin B6, also called pyridoxine, generates several important
neurotransmitters that carry information from one cell to
another. A serving of plantains can provide up to 24 percent of
your daily amount needed of vitamin B6.

Vitamin B6 benefits healthy brain function and,
according to research published in the Cochrane Database of
Systematic Reviews, helps make hormones like serotonin and
norepinephrine, which keep moods stable, and melatonin,
which regulates the body's biological clock.

Homocysteine levels (an amino acid linked to heart disease
and nervous system damage) are also controlled by vitamin
B6. The vitamin keeps levels low to help prevent damage and
maintain the health of blood vessels.

This vitamin in plantains is one of the eight B vitamins
that aid in processing food into energy and metabolizing fats.
Like vitamin A, B6 also helps slow the onset of eye diseases like
macular degeneration¡Xit works with B12 to produce red blood
cells and cells in the immune system. Boosted levels of vitamin
B6 are also linked to prevention or decrease of rheumatoid
arthritis symptoms.

Abundant Source of Magnesium
Magnesium deficiency is a very common problem thanks to
Western diets and depleted soil due to over farming. Plantains
offer about 16 percent of your daily need for magnesium, which
is especially important because magnesium affects over 300
biochemical reactions in the body.

From helping to regulate blood pressure to preventing
osteoporosis, there are many ways magnesium keeps the body
healthy. Magnesium directly affects calcium absorption, which
can avert or reverse osteoporosis. It also lowers the risk of
getting type 2 diabetes by controlling blood glucose levels via
carbohydrate metabolism and insulin regulation. Magnesium
has also long been used to help with migraine headaches,
insomnia and depression.

Avoids Aspirin-Induced Ulcers
In a study published in the International Journal of Research in
Pharmaceutical and Biomedical Sciences, dried plantain powder
showed a significant ulcer-healing effect on an aspirin-induced
gastric ulcer. Individuals who use nonsteroidal anti-inflammatory
drug therapy for conditions such as rheumatoid arthritis and
chronic pain are at high risk for developing ulcers in the membrane
layer of the stomach. According to the study, dried plantain can
stimulate the growth of the inner lining of the stomach.

The Way I See It...
I was introduced to this delicious dish by Efrys, my local
neighborhood diner in Cotacachi, Ecuador in my neighborhood
of La Pradera. It's a family-run business with mother Zoila as
cook, sisters Carolina and Karina attending and visiting cook,
Jovan, who makes the most mouth-watering salsa that I put
on everything—yes, his salsa is nightshade-free and I'll share
that recipe in the next issue. My first students of natural health
were owners of this restaurant. With their newfound knowledge
about food allergies, they accommodate dietary requests with a
grateful heart for their new knowledge and always with a huge
Ecuadorian welcome.

Making healthier lifestyle choices and learning how ancient
civilizations managed to live long healthy lives despite their
heavy physical work, demands, and often without the modern
conveniences Americans take for granted, was the primary
reason I moved my health sciences, research and test kitchen to
the high mountains of Ecuador. In future articles, I'll continue to
share my new research, experiences and recipes and welcome
your feedback on my blog. Please share this information with
others, it's not meant to be kept a secret, it's presented to
help us all live longer healthier lives and age without feeling or
looking old, Naturally!

This month we have several articles on ways to possibly prevent and treat coronavirus. Many of the suggestions are inexpensive and proven to help with the flu. Simply washing hands regularly may not be enough to protect us, and our doctors have numerous suggestions that could go a long way in helping to treat and prevent the spread of this pandemic. Professor Gene Bruno, MS, MHS tells us about Nutraceutical Protection Against the Coronavirus and TotalHealth Editors jump on board with How to Prevent and Treat the Coronavirus.

In CBD And Traumatic Brain Injury, Hyla Cass, MD, introduces us to the new modality of using CBD for brain injuries. In tests on mice, CBD improved cognitive function, motor function, and every parameter examined after a TBI event. Besides treating brain inflammation, and the secondary effects listed above, it also has been shown to improve memory, lift brain fog, and help PTSD.

Got Fibromyalgia And Sensitive To Everything? If so, you’ll want to follow this series by Jacob Teitelbaum, MD. This month he talks about the body’s “first responders” and ways to treat their Mast Cell Activation Syndrome. And in part 2 in April, he discusses the causes and differences between food sensitivities and food allergies. You’ll also be amazed to learn that autism has been shown to disappear using NAET. Read on to learn what NAET is.

Ann Louise Gittleman, PhD, CNS, brings us the next segment of Smart Recipes and Sauces. This month she offers us GuacoSalsa, Party Pâtè, Lemon Ginger Zoodles and the Perfect Pesto. Be sure to check out all this month’s recipes.

Gloria Gilbere, CDP, DAHom, PhD, treats us to Gluten And Sugar-free Tiramisu. Unfortunately, many American restaurants serve us a soggy, over-sweetened mess. Real Tiramisu has layers of crunchy cookies or dense cake. Dr. Gilbere also adds cocoa powder and coffee liqueur to her delectable version.

This month Shawn Messonnier, DVM, brings us part 3 in his series on Inflammatory Bowel Disease In Pets. This month he discusses the use of orthomolecular therapy (known as megavitamin therapy) and antioxidants. The use of plant enzymes has proven very helpful for pets with IBD. Be sure to consult with your vet first as mega-doses can be toxic.

Charles K. Bens, PhD, shares with us what we should be expecting from our doctors, especially prior to recommending major surgery, and also from our hospitals in, Baldrige Award For Healthcare: An Overview Of Potential Improvements. For example, are you aware only one percent of users of statin drugs live longer than those who choose not to take them? Or that lung cancer survival rates increased by 47 percent with high doses of Vitamin D3. This is one article you won’t want to miss, and will want to share with family and friends.

Thank you to our authors, readers ,and advertisers for making TotalHealth Online possible.

This new series provides not only healthy recipes but also the health benefits of each ingredient.

Expanding on my love of healthy cooking and
ethnic diversity, my recipes are created and tested
in my institute kitchen to insure they are packed
with nutrition AND the ability to assist overall
detoxification, which is the basics for wholistic
rejuvenation. This recipe is not a main course but a
great side-dish and/or appetizer.

INGREDIENTS

3 tablespoons organic virgin coconut oil

2 pounds organic carrots, sliced 1/4 inch thick

2 medium sized organic garlic cloves, finely minced

3/4 teaspoon fresh ginger grated

3/4 teaspoon ground coriander

3/4 teaspoon ground cumin

1/8 teaspoon ground cinnamon

Himalayan Sea Salt

Pepper (can use white or black – white pepper has more of a “bite”)

1/3 cup filtered water

1 tablespoon apple cider vinegar

1/2 cup minced fresh organic parsley or cilantro

DIRECTIONS

Heat 1 tablespoon of coconut oil in a large saucepan over medium-high and add the carrots and 1/2 teaspoon salt and cook until they begin to soften (about 6 minutes).

Stir in the garlic, ginger, coriander, cumin, and cinnamon and cook about 30 seconds.

Add the water and bring to a simmer. Cover, reduce the heat to low, and cook, until the carrots are tender, 15 to 20 minutes.

Turn off the heat and using a food processor blend the carrots. Stir in the remaining 2 tablespoons oil and vinegar. Transfer to a bowl, cover, and refrigerate until the dip is chilled, about 30 minutes. Season with salt and pepper to taste, and sprinkle with the cilantro before serving with healthy veggies like cauliflower, broccoli, jicama slices, etc. Note: Best when refrigerated overnight to allow flavor of spices to intensify.

HEALTH BENEFITS OF INGREDIENTS
Enjoy the taste and reap the health benefits.

A 6-week guided Rejuvenation DETOX TeleClass is taught several
times per year, it includes PowerPoints and Screen-sharing for better
Health thru EducationTM, register now at www.gloriagilbere.com (look in the SLIDER for specifics and to register) …you don’t have
to download software—once you register online your acknowledgement
provides a phone number to call to join the class AND a link
to see my presentation live. All you do is click the link, provide your
first name and email so the system verifies you’re registered. Get
in shape and begin your rejuvenation program with individualized
support via our TeleClass.

BONUS: Once you participate in a Rejuvenation DETOX TeleClass,
taught 3–4 times per year, you can repeat it three more times at NO
CHARGE by registering with the Institute office at: (888) 352-8175,
space is limited so first-come, first-serve.

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The products and the claims made about specific products on or through this site have not been evaluated by The Wellness Imperative People or the United States Food and Drug Administration and are not approved to diagnose, treat, cure or prevent disease. The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. You should not use the information on this site for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. You should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem.